One of the cornerstones of good health is getting enough sleep, which ensures that the body and mind are well-rested. Gone are the days when people could or had the privilege of sleeping on time and waking up with the rising sun. However, nowadays people are occupied with varying work timings and responsibilities, that they can only sleep at a time that works for them. Sleep schedules are unpredictable since they are determined by job routines, especially for shift workers.
A recent study published in the journal ‘Frontiers in Psychiatry’ found that 51% of people working nights tested positive for at least one sleep disorder. To know more about this phenomenon, the team of OnlyMyHealth spoke to Dr Sibasish Dey, Head of Medical Affairs, South Asia, ResMed.
Night Shifts Cause Sleep Disorders
“People who work shifts experience changes in their circadian rhythms, which are primarily influenced by natural light and darkness. When the sun sets, the brain also generates the hormone melatonin, which promotes feelings of relaxation and sleepiness,” said Dr Dey. When this body clock gets disturbed, it leads to sleep deprivation.
Night Shifts Increase Road Accidents
Adding that “Sleep deprivation causes more issues than most people realise,” he shared that it not only hurts overall health, but it may increase the likelihood of road accidents as well, as lack of sleep and changes in the circadian cycle create a condition that can result in daytime sleepiness, fatigue and drowsy driving.
According to a 2021 World Bank report, 13 lakh Indian people died due to road accidents and 50 lakh people got injured due to it.
Night Shifts Impairs Cognitive Abilities
Aside from fatigue caused by shift work, sleep apnea can impair cognitive processes and is linked to daytime sleepiness. Dr Dey expressed, “Unfortunately, due to a shortage of awareness, sleep disorders and associated domiciliary medical device-assisted therapy are rarely covered by health insurance or policies. To move forward, policies aimed at giving sleep health the weight it deserves must be promoted and incorporated.”
Tips For Shift Workers To Improve Their Sleep Health
Individuals are affected differently by shift work, although there is a significant impact on individual sleep cycles in all cases. If you have just shifted to a night shift working model, it can take some time for some people to become accustomed to working at night and sleeping during the day.
To help people who work night shifts achieve better sleep and reduce the risk of associated sleep disorders, Dr Dey listed some tips:
Maintain Your Sleep Hygiene
Sleep hygiene involves daily routines and activities that influence the quality and duration of your sleep, elucidated Dr Dey. He added, “The dangers of night shift work-related sleepiness persist even outside of the workplace.”
He suggested that healthy sleep hygiene includes:
- Restful bedroom environment
- Comforting pre-bedtime routines
- Going to bed and waking up at the same times every day, especially on weekends and days off
Diagnosing Sleep Disorders
“People who struggle with sleep disorders may discover that their quality of sleep worsens when this requirement is not reached. Owing to the underdiagnosis of sleep disorders, people, especially shift workers should have regular screenings. Sleep disorders must be recognised and treated as soon as feasible,” recommended Dr Dey.
It can be challenging to maintain focus following a tedious workday that ends during the wee hours of the night as well. Therefore, it is essential to get a professional evaluation for sleep-related problems. “Speak with a doctor if you feel your work schedule is interfering with your sleep, especially if the symptoms last two weeks or more. It is necessary to implement straightforward but efficient safety precautions for shift workers,” said Dr Dey.
Practice Relaxation Techniques
Adding relaxation techniques into one's routine can potentially aid in calming the mind and body, hence facilitating sleep, suggested Dr Dey. He listed some effective techniques for relaxation:
- Progressive muscle relaxation
- Deep breathing exercises
- Meditation
The relationship between night shift and disrupted sleep patterns leading to sleep disorders highlights the necessity of taking comprehensive measures to address and reduce the risks related to poor sleep health. Dr Dey concludes that it is evident that shift workers require appropriate diagnosis and treatment options to lower this heightened risk factor, as problems such as remaining awake and poor focus are two of the main symptoms of night shift work.